WHITEBOARD – 23 August 2013

Posted by beyultraining on August 23, 2013 · 2 Comments 

Workload:

Muscle Snatch: Build up to a 1 rep max then perform 4 sets of 3 at 80%

Then:

6 Rounds of:
20m Sled Push (115/65)
*Rest 30s inbetween efforts

Then:

5 Rounds of:
5 Pull-ups
10 Push-ups
10 Wallballs (20/14)

Then:

*Rest 2 minutes

Then:

6 Rounds of:
20m Sled Push (115/65)
*Rest 30s inbetween efforts

Then:

3 Rounds of:
5 Pull-ups
10 Push-ups
10 Wallballs (20/14)

Notes: Happy Friday everyone.  With muscle snatches it is a good time to check out your internal rotation at the shoulder.  Check MobilityWOD for internal rotation and try to keep on getting that bar close to the body.

Filed under Workouts of the Day

Comments
2 Responses to “WHITEBOARD – 23 August 2013”
  1. Dara's avatar Dara says:
    August 23, 2013 at 10:28 AM

    MOD of today and yesterday
    6×1 deadlifts
    4 x 185#
    1x 180#
    fail

    then sub 6x50m sprints for sled
    10 wall balls and 8 bent over rows

    Reply
  2. Dara's avatar Dara says:
    August 24, 2013 at 9:48 AM

    muscle snatch to 70#
    3 fails at 72#

    then 10 rounds of the 3 muscle snatch, 57#

    Reply

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